Body Scan Meditation (No Music)

In this brief body scan meditation, expect to be guided in moving through the whole body, sensing into regions of the body one at a time, then the whole body in space, the skin, and the immediate space around you. We close with a short grounding. Benefits to this meditation include becoming aware of the body and any areas of tension that have snuck in, intentionally softening those areas of tension, and becoming aware of your body in space.

Transcript

Hey, It's Genevieve. So today we're going to be doing a brief body scan meditation, As the body is where we experience everything in life. And it's a common misperception to think that we have to transcend the body in meditation. So let's get into a comfortable position, Either seated, Standing, Or lying down. And allow your eyes to close or have a soft gaze. And take a couple deep breaths to fully arrive here. You can begin with the forehead. Sensing into that space of the body and smoothing out any tension there. Then you can move into the muscles around the eyes, Softening those. Relax your jaw. Maybe you'd let your tongue fall from the roof of your mouth. And allow your shoulders to drop if they were clenched up. Next, Let's bring attention to the front body. Softening any obvious areas of tension there. Maybe you place a hand over the heart or the belly. And check in with breath. So just note whether there's any constriction. Or tension there. And try to soften. And then you can bring attention to the back body, Starting with the neck. Maybe you lengthen the back of your neck by tucking your chin just slightly. And try to soften any obvious areas of tension in the back body. Maybe you breathe into that region of the body. And then let's bring attention to the right arm. So try to get a felt sense of that region of the body. And soften any tension there. Or in the hand. And you can move into the left arm. Sensing that region of the body. And softening any tension there or in the left hand. Now we can move into the pelvic region. So the pelvis, Your seat on the cushion. Try to sense into that region of the body. And soften any tension there. And then we can move into the right upper leg. So the thigh. And sends into that region of the body. Softening any areas of tension there. And then you can shift attention. To the lower part of that leg. And the knee joins. Softening any tension in the calf or the shin. And then you can move into the right foot, Trying to get a sense of the whole foot. Softening any tension. In that right foot. Now we can shift attention back up to our left thigh. Left upper leg. And sense into that region of the body. Noting whatever arises. And softening any areas of tension there. And then you can move into the lower left leg. So the shin, The calf, The knee joint. And soften any areas of tension there. And then you can bring attention. To the left foot. So try to sense into the whole foot. And soften any areas of tension there. Take a couple of deep breaths here. Sensing into the whole body and space. And then drawing your attention to the skin. So note any temperature or feeling of air touching the skin, Clothing. And try to tap into the space around you. No need to open the eyes if they are closed. But just sense. Whatever you can of what's immediately around your body. When you're ready, You can blink your eyes open if they were closed. And take in the room around you. So note any colors, Textures. Temperatures. Maybe even sounds. And tap into the feeling of your seat on the cushion or your feet on the floor. Thank you so much for practicing with me. Until next time.